3/31/2015

A) Push Jerk: 15 min to find 1 RM

B) "Roxanne" x 3:

  • Round 1- As many Air Squats as possible with 1 Power Clean on every Roxanne 95/65. Rest 2 min.
  • Round 2 – As many Jumping Jacks as possible with 1 Burpee over the bar. Rest 2 min.
  • Round 3 – As many Reverse lunges as possible, then 1 Push Press on every Roxanne.

*Score is total number of Air squats, Jumping Jacks and Reverse Lunges accumulated.

 

 

3/28/2014

A) Triplet:
  • Power clean – 65% x 3 x 5 
  • Hang snatch (below knee) – 60% x 2 x 5
  • Snatch push press + Overhead squat – 70% x 3+2 x 3

B) 6 RFT:

  • ​5 pull-ups
  • 5 push-ups
  • 5 KB swings 55/35

3/27/2015

A) Back Squat: 5X2 @80% of 1 RM

B) For time:

  • 10 Pull-ups
  • 20 Walking Lunges
  • 30 Ab-Mat Sit-ups
  • 40 Air Squats
  • 30 Abmat Sit-ups
  • 20 Walking Lunges
  • 10 Pull-ups

3/26/2015

A) Tabata Core (20 seconds of work with 10 second rest)

  • Hollow Body Holds
  • Superman Holds
  • Plank
  • Mountain Climbers

B) 12 min EMOM:

  • 3 Power Snatch 95/65
  • 3 OHS 95/65
  • 3 Box Jumps 30/24

3/25/2015

A) Front Squat: 6×2 @70% of Back Squat Max

B) For Time:

  • 800 meter run
  • 30 KBS 55/35
  • 30 Burpees
  • 400 meter run
  • 20 KBS 55/35
  • 20 Burpees
  • 200 meter run
  • 10 KBS 55/35
  • 10 Burpees

3/24/2015

A) Negative Pull-ups:

  • Pull up fast and take 10 seconds to return to bottom
  • 5×5

B) 21-15-9-15-21:

  • SDHP 65/45
  • Ring Dips

CrossFit Open 15.4

*Pre-work out: 15 minutes to find a 3 Rep Max Overhead Squat

8 minute AMRAP:

  • 3 Handstand Push-ups
  • 3 Cleans 185/125
  • 6 Handstand Push-ups
  • 3 Cleans
  • 9 Handstand Push-ups
  • 3 Cleans
  • 12 Handstand Push-ups
  • 6 Cleans
  • 15 Handstand Push-ups
  • 6 Cleans
  • 18 Handstand Push-ups
  • 6 Cleans
  • 21 Handstand Push-ups
  • 9 Cleans

*Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

*Men clean 185 lb., Women clean 125 lb.

Goat Day

* GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely.  It could be anything; barbell movement, gymnastics movement, body weight movement or simply flexibility and/or mobility.  The only way to attack your goat is to work on it!  So congratulations, today is your Goat Day

A) Pick a Goat you want to work on for the next 20 minutes

B) 20 minute EMOM: 

  • Odd:  your Goat for today
  • Even: a choice of Snatch, Clean or Clean & Jerk

Kim’s WOD- “All of my favorite things”

Kim's WOD- "All of my favorite things"

A) 15 minutes to find 1RM Snatch

B) 20 minute AMRAP:

  • 3 rounds of

    • 400m run
    • 1 legless rope climb 10ft.
    • 10 yd. handstand walk
    • 1 legless rope climb 10ft.
  • Then in remaining time – Complete as many reps as possible of: C2B pullups